Bodyweight Good Morning
Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Bodyweight Good Morning targets your hamstrings through a hip hinge movement pattern. Use for warm-ups or no equipment training.
Everything You Need to Know About the Bodyweight Good Morning
The Bodyweight Good Morning is a good for beginners exercise that targets your Hamstrings and Erector spinae. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-ups or no equipment training. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners learning hip hinge pattern. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Bodyweight Good Morning work?
Primary
Secondary
Stabilizers
Step-by-step: Bodyweight Good Morning
- 1
Stand with feet shoulder-width apart.
- 2
Place hands behind head or across chest.
- 3
Push hips back maintaining straight spine.
- 4
Lower torso until parallel or as far possible.
- 5
Feel stretch in hamstrings at bottom.
- 6
Drive hips forward to return standing.
What are the best tips for the Bodyweight Good Morning?
Great for learning hip hinge pattern.
No equipment needed for anywhere training.
Focus on hinging at hips not waist.
Mistakes to watch for on the Bodyweight Good Morning
Rounding the lower back forward.
A compromised back position during the Bodyweight Good Morning puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Bending knees excessively during movement.
Letting your knees collapse inward during the Bodyweight Good Morning puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not achieving adequate hip hinge depth.
Losing hip position during the Bodyweight Good Morning shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Who should do the Bodyweight Good Morning?
Beginners learning hip hinge pattern.
How to Program the Bodyweight Good Morning
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45 seconds.
What are good alternatives to the Bodyweight Good Morning?
Good Morning
Banded Good Morning
Romanian Deadlift
Other Variations
- Single Leg Bodyweight Good Morning
- Slow Tempo Good Morning
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bodyweight Good Morning — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep spine neutral throughout.
- Only go as low as flexibility allows.